The Ache of a Good Workout
The stiffness and pain you feel one or two days after an intense or new exercise routine is known as delayed onset muscle soreness, or DOMS. This soreness is a result of microscopic tears in your muscle fibres, which triggers an inflammatory response
as your body works to repair the damage. While it’s a normal part of getting stronger, it can be uncomfortable and temporarily limit your performance. This has led athletes and fitness enthusiasts to seek effective ways to speed up recovery and reduce this post-workout pain.
The Science Behind Tart Cherries
Tart cherries, particularly the Montmorency variety, are a rich source of polyphenols, specifically a class of antioxidants called anthocyanins. These are the natural compounds that give the fruit its deep red colour. Research suggests these anthocyanins have potent anti-inflammatory and antioxidant properties. They work by helping to inhibit certain enzymes involved in the body’s inflammatory response, similar to how some pain medications function. By reducing inflammation and combating oxidative stress caused by intense exercise, these compounds may help protect muscle cells, lessen damage, and ultimately reduce soreness.
What the Research Shows
Numerous studies have investigated the link between tart cherry juice and muscle recovery, with promising results. Several trials involving marathon and relay runners found that those who consumed tart cherry juice experienced faster recovery of muscle strength and reported significantly less pain after their events compared to those who took a placebo. One meta-analysis of multiple studies concluded that tart cherry supplementation helps accelerate the recovery of strength in the 24 to 72 hours following strenuous exercise. The key seems to be consistency; the benefits are most pronounced when the juice is consumed for several days leading up to an event, not just on the day of exercise. This strategy is sometimes called "precovery"—preparing your body to recover before the workout even begins.
How to Use It for Recovery
To effectively use tart cherry juice for muscle recovery, timing and dosage are important. Most studies follow a consistent protocol: consuming it twice a day. The recommended dosage is typically around 240-355 ml of juice or 30 ml of a more potent juice concentrate mixed with water. For best results, athletes in studies often begin this regimen four to five days before a major event or intense training block and continue for two to three days afterward. This loading phase helps build up the beneficial compounds in your system. An evening dose may also offer the additional benefit of improved sleep, as tart cherries contain a small amount of natural melatonin.
Choosing the Right Product
When you're at the store, not all cherry juice is created equal. For recovery benefits, you'll want to look specifically for tart cherry juice, with the Montmorency variety being the most studied and effective. Check the label to ensure you're getting 100% juice without a lot of added sugar, which can add unnecessary calories and counteract some of the anti-inflammatory benefits. You can find it as a ready-to-drink juice, a concentrate that you dilute with water, or in powdered capsule form for a more convenient, low-calorie option.
Are There Any Downsides?
For most people, tart cherry juice is safe. However, due to its sorbitol content (a type of sugar alcohol), it may cause digestive issues for some individuals. Also, be mindful of the sugar content in pre-made juices if you are monitoring your calorie or sugar intake; a concentrate or powder might be a better choice. People taking certain medications, like blood thinners or cholesterol-lowering drugs, should consult with their doctor before adding tart cherry juice to their routine to avoid any potential interactions.
